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General • Easy

Spinach Pancakes with Fruits

1 / Portion

Contains allergens

Soy Oats Gluten Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Coconut Sulphites Wheat Milk Sodium

Ingredients - 6

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Soy Milk

kcal: 67.3

125 x Mililiter

(1 g)

Protein 7.5g Fat 1.75g Carbohydrates 5.38g

Soy Milk

Nutrients

Ash 0.5 g

Calcium 25 mg

Carbohydrate 4.3 g

Cholesterol 1 mg

Fat 1.4 g

Fatty monounsaturated 0.3 g

Fatty polyunsaturated 0.6 g

Fatty saturated 0.2 g

Fiber 1.5 g

Iron 0.9 mg

KJ 188 kJ

Kcal 45 kcal

Magnesium 25 mg

Omega 3 0.1 g

Omega 6 0.5 g

Phosphorus 70 mg

Potassium 120 mg

Protein 6 g

Protein Plant 6 g

Salt 0.12 g

Sodium 50 mg

Sugar 1.2 g

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 0.3 µg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.03 mg

Vitamin B9 (Folate) 15 µg

Vitamin D 0.3 µg

Vitamin E 0.1 mg

Water 89.3 g

Zinc 0.2 mg

Soy Milk

Oat Flakes

kcal: 389.6

100 x Gram

(1 g)

Protein 11.9g Fat 7.2g Carbohydrates 69.3g

Oat Flakes

Nutrients

Alanine 0.55 g

Arginine 0.75 g

Ash 1.7 g

Beta-Glucan 4.5 g

Boron 100 mg

Calcium 54 mg

Carbohydrate 69.3 g

Chloride 116 mg

Cholesterol 1 mg

Chromium 13 µg

Cobalt 2 µg

Copper 0.55 mg

Cystine 0.25 g

Fat 7.2 g

Fatty monounsaturated 2.61 g

Fatty polyunsaturated 2.9 g

Fatty saturated 1.25 g

Fatty trans 1 g

Fiber 6.9 g

Fiber insoluble 5.2 g

Fiber soluble 1.7 g

Fluoride 12 mg

Fructose 0.1 g

Galactose 1 g

Glucose 0.1 g

Glutamic acid 2.5 g

Glycine 0.5 g

Histidine 0.22 g

Inulin 0.5 g

Iron 3.9 mg

Isoleucine 0.4 g

KJ 1586 kJ

Kcal 379 kcal

Lactose 1 g

Leucine 0.8 g

Lutein + zeaxanthin 180 mg

Lysine 0.45 g

Magnesium 129 mg

Maltose 0.1 g

Manganese 4.19 mg

Methionine 0.18 g

Molybdenum 32 µg

Omega 3 0.11 g

Omega 6 2.42 g

Oxalic acid 40 mg

Phenylalanine 0.55 g

Phosphorus 433 mg

Phytosterols 40 mg

Potassium 379 mg

Proline 0.7 g

Protein 11.9 g

Salt 0.01 g

Selenium 2.7 µg

Serine 0.5 g

Silica 50 mg

Sodium 5 mg

Starch 58.1 g

Sucrose 0.9 g

Sugar 1.1 g

Sulfur 170 mg

Threonine 0.35 g

Tryptophan 0.15 g

Tyrosine 0.35 g

Valine 0.55 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.46 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.87 mg

Vitamin B5 (Pantothenic acid) 0.85 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 32 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 2.2 µg

Water 8.2 g

Zinc 3.1 mg

Oat Flakes

Banana

kcal: 60.4

0.5 x Piece

(120 g)

Protein 0.6g Fat 0.18g Carbohydrates 14.1g

Banana

Nutrients

Ash 0.8 g

Calcium 6 mg

Carbohydrate 23.5 g

Carotene Beta 26 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.12 g

Fiber 1.7 g

Fiber insoluble 1.1 g

Fiber soluble 0.6 g

Fructose 4.9 g

Glicemyc Index 51 µg

Glucose 4.9 g

Histidine 15 g

Iron 0.4 mg

Isoleucine 28 g

KJ 402 kJ

Kcal 96 kcal

Leucine 50 g

Lutein + zeaxanthin 22 mg

Lysine 37 g

Magnesium 33 mg

Manganese 0.42 mg

Methionine 8 g

Omega 3 0.03 g

Omega 6 0.05 g

Phenylalanine 28 g

Phosphorus 20 mg

Potassium 395 mg

Protein 1 g

Salt 0 g

Sodium 1 mg

Starch 5.4 g

Sucrose 2.4 g

Sugar 12.2 g

Threonine 27 g

Tryptophan 11 g

Valine 38 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B6 (Pyridoxine) 0.36 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 9 mg

Vitamin E 0.27 mg

Vitamin K 0.5 µg

Water 74.3 g

Zinc 0.18 mg

Banana

Fresh Spinach 2

kcal: 0.1

0.5 x Cup

(1 g)

Protein 0.01g Fat 0g Carbohydrates 0.01g

Fresh Spinach 2

Nutrients

Alpha Linolenic Acid 0.14 g

Ash 1.9 g

Beta-sitosterol 9 mg

Calcium 100 mg

Carbohydrate 1.3 g

Carotene Beta 3304 mg

Chlorine 100 mg

Cholesterol 1 mg

Complete Protein 1 g

Copper 0.13 mg

Fat 0.6 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.4 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.2 g

Fiber insoluble 1.8 g

Fiber soluble 0.4 g

Folate 94.4 µg

Fructose 0.05 g

Glicemyc Index 15 µg

Glucose 0.05 g

Glutamic acid 0.25 g

Iodine 12 µg

Iron 1.8 mg

KJ 96 kJ

Kcal 23 kcal

Linoleic Acid 0.26 g

Lutein + zeaxanthin 12198 mg

Magnesium 89 mg

Manganese 0.9 mg

Natron 69 g

Nitrate 250 mg

Oleic Acid 0.01 g

Omega 3 0.14 g

Omega 6 0.26 g

Oxalic acid 970 mg

Phosphorus 46 mg

Phytosterols 12 mg

Potassium 558 mg

Protein 2.6 g

Protein Plant 2.6 g

Salt 0.2 g

Selenium 0.4 µg

Sodium 79 mg

Starch 0.1 g

Sugar 0.1 g

Vitamin A 284 µg

Vitamin ARE 568 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.62 mg

Vitamin B5 (Pantothenic acid) 0.23 mg

Vitamin B6 (Pyridoxine) 0.21 mg

Vitamin B9 (Folate) 94.4 µg

Vitamin C (Ascorbic acid) 51 mg

Vitamin D 1 µg

Vitamin E 2.03 mg

Vitamin K 590 µg

Water 91.1 g

Zinc 0.6 mg

Fresh Spinach 2

Coconut Oil

kcal: 45

0.5 x Tablespoon

(10 g)

Protein 0.05g Fat 4.95g Carbohydrates 0.05g

Coconut Oil

Nutrients

Alpha Linolenic Acid 1 g

Ash 1 g

Calcium 1 mg

Capric Acid 6.7 g

Caprylic Acid 7.8 g

Carbohydrate 1 g

Cholesterol 1 mg

Fat 99.06 g

Fatty monounsaturated 6.31 g

Fatty polyunsaturated 1.7 g

Fatty saturated 82.5 g

Fatty trans 1 g

Fiber 1 g

Glicemyc Index 22 µg

Iron 0.05 mg

KJ 3604 kJ

Kcal 862 kcal

Lauric Acid 45.1 g

Linoleic Acid 1.6 g

Magnesium 1 mg

Myristic Acid 16.8 g

Oleic Acid 5.8 g

Omega 3 1 g

Omega 6 1.6 g

Palmitic Acid 8.4 g

Phosphorus 0.6 mg

Potassium 1 mg

Protein 1 g

Salt 1 g

Sodium 1 mg

Stearic Acid 2.5 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 0.11 mg

Vitamin K 0.6 µg

Water 0.03 g

Zinc 0.6 mg

Coconut Oil

Baking Powder

kcal: 1

2 x Gram

(1 g)

Protein 0.03g Fat 0g Carbohydrates 0.22g

Baking Powder

Nutrients

Ash 83.4 g

Calcium 5000 mg

Carbohydrate 11 g

Cholesterol 1 mg

Fat 0.2 g

Fatty saturated 1 g

Fatty trans 1 g

Fiber 1 g

Iron 1 mg

Kcal 48 kcal

Magnesium 1 mg

Phosphorus 3000 mg

Potassium 1 mg

Protein 1.4 g

Salt 26500 g

Sodium 10500 mg

Sugar 1 g

Vitamin B1 (Thiamin) 1 mg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Water 4 g

Zinc 1 mg

Baking Powder

563 kcal

Protein 20.09g

Fat 14.08g

Carbs 89.06g

Fiber 0g

Recipe preparation steps

Mleko sojowe mieszamy z sokiem z cytryny, odstawiamy na 5 minut. Szpinak myjemy i osuszamy. Do naczynia blendera wsypujemy płatki owsiane, proszek do pieczenia, sodę i szczyptę soli. Całość miksujemy tak, aby przypominała mąkę. Następnie dodajemy szpinak, mleko, banan, syrop klonowy i olej kokosowy, ponownie miksujemy do uzyskania gładkiej konsystencji.Ciasto wlewamy na rozgrzaną patelnię wysmarowaną odrobiną oleju kokosowego. Smażymy na średnim ogniu po około 3 minuty z każdej strony. Podajemy udekorowane owocami i ewentualnie syropem klonowym.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Alanine	0.55 g	0.55 g
Alpha Linolenic Acid	0.05 g	0.05 g
Arginine	0.75 g	0.75 g
Ash	4.54 g	4.54 g
Beta-Glucan	4.5 g	4.5 g
Beta-sitosterol	0.05 mg	0.05 mg
Boron	100 mg	100 mg
Calcium	189.4 mg	189.4 mg
Capric Acid	0.34 g	0.34 g
Caprylic Acid	0.39 g	0.39 g
Carbohydrate	89.06 g	89.06 g
Carotene Beta	32.12 mg	32.12 mg
Chloride	116 mg	116 mg
Chlorine	0.5 mg	0.5 mg
Cholesterol	2.93 mg	2.93 mg
Chromium	13 µg	13 µg
Cobalt	2 µg	2 µg
Complete Protein	0.01 g	0.01 g
Copper	0.61 mg	0.61 mg
Cystine	0.25 g	0.25 g
Fat	14.08 g	14.08 g
Fatty monounsaturated	3.33 g	3.33 g
Fatty polyunsaturated	3.78 g	3.78 g
Fatty saturated	5.72 g	5.72 g
Fatty trans	1.08 g	1.08 g
Fiber	9.88 g	9.88 g
Fiber insoluble	5.87 g	5.87 g
Fiber soluble	2.06 g	2.06 g
Fluoride	12 mg	12 mg
Folate	0.47 µg	0.47 µg
Fructose	3.04 g	3.04 g
Galactose	1 g	1 g
Glicemyc Index	31.78 µg	31.78 µg
Glucose	3.04 g	3.04 g
Glutamic acid	2.5 g	2.5 g
Glycine	0.5 g	0.5 g
Histidine	9.22 g	9.22 g
Inulin	0.5 g	0.5 g
Iodine	0.06 µg	0.06 µg
Iron	5.3 mg	5.3 mg
Isoleucine	17.2 g	17.2 g
Lactose	1 g	1 g
Lauric Acid	2.26 g	2.26 g
Leucine	30.8 g	30.8 g
Linoleic Acid	0.08 g	0.08 g
Lutein + zeaxanthin	254.19 mg	254.19 mg
Lysine	22.65 g	22.65 g
Magnesium	180.57 mg	180.57 mg
Maltose	0.1 g	0.1 g
Manganese	4.44 mg	4.44 mg
Methionine	4.98 g	4.98 g
Molybdenum	32 µg	32 µg
Myristic Acid	0.84 g	0.84 g
Natron	0.35 g	0.35 g
Nitrate	1.25 mg	1.25 mg
Oleic Acid	0.29 g	0.29 g
Omega 3	0.31 g	0.31 g
Omega 6	3.16 g	3.16 g
Oxalic acid	44.85 mg	44.85 mg
Palmitic Acid	0.42 g	0.42 g
Phenylalanine	17.35 g	17.35 g
Phosphorus	592.76 mg	592.76 mg
Phytosterols	40.06 mg	40.06 mg
Potassium	768.86 mg	768.86 mg
Proline	0.7 g	0.7 g
Protein	20.09 g	20.09 g
Protein Plant	7.51 g	7.51 g
Salt	530.21 g	530.21 g
Selenium	2.7 µg	2.7 µg
Serine	0.5 g	0.5 g
Silica	50 mg	50 mg
Sodium	278.55 mg	278.55 mg
Starch	61.34 g	61.34 g
Stearic Acid	0.13 g	0.13 g
Sucrose	2.34 g	2.34 g
Sugar	9.99 g	9.99 g
Sulfur	170 mg	170 mg
Threonine	16.55 g	16.55 g
Tryptophan	6.75 g	6.75 g
Tyrosine	0.35 g	0.35 g
Valine	23.35 g	23.35 g
Vitamin A	7.27 µg	7.27 µg
Vitamin ARE	2.84 µg	2.84 µg
Vitamin B1 (Thiamin)	0.55 mg	0.55 mg
Vitamin B12 (Cobalamin)	1.44 µg	1.44 µg
Vitamin B2 (Riboflavin)	0.27 mg	0.27 mg
Vitamin B3 (Niacin)	1.49 mg	1.49 mg
Vitamin B5 (Pantothenic acid)	0.85 mg	0.85 mg
Vitamin B6 (Pyridoxine)	0.46 mg	0.46 mg
Vitamin B9 (Folate)	63.27 µg	63.27 µg
Vitamin C (Ascorbic acid)	6.71 mg	6.71 mg
Vitamin D	1.44 µg	1.44 µg
Vitamin E	2.11 mg	2.11 mg
Vitamin K	5.48 µg	5.48 µg
Water	164.95 g	164.95 g
Zinc	3.51 mg	3.51 mg